Take Charge of Your Health - Cognitive Decline
While no one can change the outcome of dementia or Alzheimer's,
with the right support you can change the journey.
- Tara Reed
“Now where was I…?” “Why did I come in here…?” “What was I going to say…?”
We all get frustrated when we cannot remember what we were about to do or say and may wonder if these are the signs of Alzheimer’s or progressive cognitive decline affecting our memory. But just as we may not be physically as fast and strong as we once were, our brain power, processing speed, and ability to learn and remember also slows down with age, especially after the age of 60.
As we age, the brain areas involved in memory processing (hippocampus and frontal lobes), undergo anatomical and neurochemical changes, making it harder for our brains to absorb, process, and remember new information. The loss of receptors and neurons makes it more difficult to concentrate, retain, and recall. We not only learn new information more slowly, but we also may have more trouble remembering it because we did not fully process and “learn” it in the first place. With slower processing, facts held in our “working memory” may dissipate before we have a chance to apply them.
We also know that our ability to perform tasks that require “executive function” declines with age. We often compensate for this by relying on habit -- doing what we feel most comfortable with over and over again as we try to reserve some bandwidth to focus on new information.
Cognitive decline is worrisome as it effects our awareness, judgment, memory, and mental sharpness, and can interfere with everyday activities. The good news is that some of the age-related thinking and memory problems can be a matter of being distracted. Distractions and diminished attention compromise our concentration and disrupt our ability to focus. This in turn affects our processing and retrieval of new information and new memories, even as our ability to recall longer term memories and information may stay intact.
To reduce distractions, there are two words that may be helpful – “ focus” and “finish.” Being conscientious about starting and finishing a task before we move to the next one becomes critical. Here are some tips to improve focus and suggestions that may help reduce or manage cognitive decline:
Avoid Multi-tasking - Stay focused and on track with the task at hand. Concentrate on one task at a time until it is completed, then move to the next. Do not get distracted by checking your email or answering the phone or attending to something that just jumps to mind. If the task takes a long time, take a break when you feel your concentration is starting to wane. (As a simple example: If you are going to the bedroom to get something, don’t pass by the laundry room and decide to go in and start a load of laundry. Finish your task in the bedroom and then address the laundry; otherwise you may forget why you were going to the bedroom!)
No Distractions - When working on a task, remove things that can distract you: your TV on in the background, your computer or cell phone, as examples. Wear headphones if you need complete silence to focus. If you feel distracted and that it is hard to stay focused, try taking a 5 or 10 minute walk, which can increase blood flow and give you a concentration boost.
Challenge your Brain - Engage your brain with activities that use executive function skills and/or require you to pay attention to instructions such as cooking new recipes, learning an instrument or a new dance, or studying a foreign language. Challenge yourself with puzzles and games.
Socialize - Few social contacts, low social participation, and loneliness have all been associated with increased risk of dementia. Research shows that those with active social lives are less likely to experience cognitive decline than people who are more isolated. Create and nurture connections with family and friends, join a book club or study group, volunteer…and expose yourself to new places, new social or cultural activities, and new people! (Note: If you, or others, notice vision or hearing loss be sure to see your doctor. These can create obstacles to a healthy social life.)
Exercise - Physical exercise is very important. Ideally your exercise program can provide both cardio aerobics and strength training using weights. And it is helpful to mix up your exercise routine and try to keep challenging yourself. The World Health Organization recommends 150 minutes of moderate aerobic activity per week or 75 minutes of more vigorous physical activity per week.
Meditate - Meditation can focus your mind, support neuroplasticity with the growth of new brain cells and connections, and reduce the effects of anxiety and stress. Research tells us that regular meditation can support our attention and memory and also help regulate our emotions. Along with meditation, focus on your breath for 2-3 minutes. (Breathe in deeply to the count to 4, hold your breath for several seconds, then exhale all the air out to a count of 4; repeat for several minutes.)
Sleep - Prioritize getting a good night of sleep so your brain can process and store new information. Suggestions for a better night of sleep include: Go to bed and wake up at the same time every day; relax before bedtime by reading a book; keep your bedroom cool, dark, and quiet; invest in a comfortable pillow; and avoid caffeine and large meals before bedtime.
Diet – Maintain a healthy weight and focus on a diet rich in fresh fruits, vegetables, legumes, fish, nuts, and healthy fats, such as a Mediterranean diet, which has been linked to a reduced risk of cognitive decline. Further, you may wish to consider supplements. Vitamins B6, B9, D, E and omega-3 fatty acids have been linked to improved memory.
Beyond your diet, for your overall health and well-being, not smoking and limiting alcohol to low or moderate consumption (less than 8 drinks per week for women and less than 15 drinks per week for men with a standard drink considered to be 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits) are recommended.
Manage stress - Both short and long-term stress affects brain function and health. Activities like yoga, massage, reading, listening to music, gardening, and just spending time outside can decrease stress.
Cognitive decline can be scary. The good news is that there are lifestyle choices we can make to help us better manage mental decline and increase our brain health. There are also medications which can be prescribed for mild to severe Alzheimer’s symptoms. Be sure to talk to your physician about the memory challenges you face and the most effective way to address them.
Join us on the Health-E³ website blog page for other useful topics. We look forward to hearing from you so feel free to ask questions about anything on the website or suggest ideas for additional helpful information.
Definitions:
Dementia is the broad term for the decline in memory, thinking, and reasoning that affects day to day life.
Alzheimer’s Disease is the most common form of dementia. Alzheimer's involves changes in the brain, such as the buildup of amyloid plaques and tau tangles, which disrupt brain cell communication and function. One in nine Americans age 65 and older has Alzheimer’s disease.
Mild Cognitive Impairment (MCI) is a condition where there is a noticeable decline in cognitive functions, but not severe enough to interfere with daily life. MCI can be an early sign of dementia.
Severe Cognitive Impairment is a significant decline in cognitive function that makes it difficult to perform everyday tasks such as managing finances, cooking, or dressing. This can be a sign of dementia or another serious medical condition such as Parkinson’s or stroke.
Working Memory is the ability to temporarily store and manipulate information - perceptions, memories, goals, numbers, words, and images. Research suggests that our working memory can hold only a few pieces of information at once, typically 3 to 4 items.